Meenakshi
Meenakshi is an NIS-qualified basketball coach. She designs your movement plan and keeps it realistic for your fitness level and schedule.
Weight loss coaching in Shimla, Himachal Pradesh
Weight Loss Program in Shimla: Lose Fat Eating the Food You Already Love
A 90-day coached program built around your kitchen, your schedule and your numbers, with a real person checking in every week. No crash diets, no starving, no unrealistic promises.
Free 15-minute consultation · Indian, family-friendly meal plans · Weekly WhatsApp check-ins
Why weight loss is harder in Shimla, and what actually works
Living in the hills comes with its own habits. Steep roads push you into taxis and cars instead of walking. Winters are long and cold, so you move less and eat heavier. Wedding season, festivals and dham keep arriving. Desk jobs keep you seated for hours. And most homes cook one menu for the whole family.
A diet copied from the plains ignores all of this, which is why it usually collapses by week three. Exermend starts from your actual routine and your actual food, then builds the numbers around them.
Three principles behind every plan
- Eat enough to stay energetic. A moderate, steady calorie target, not starvation.
- Build on your kitchen. The same dal, sabzi, roti and rice your family cooks, adjusted in portion, pairing and timing.
- Track what matters. Weight, waist and energy, so you see progress even in weeks when the scale doesn't move.
What's inside
What's in your 90-day weight loss program
- Starting assessment: your goal, health history, height, weight, waist and daily routine.
- Personal calorie and protein targets set for your body and your pace.
- An Indian meal plan built on your family's food, vegetarian, egg or non-vegetarian, with easy swaps for days you eat out or travel.
- A movement plan from an NIS-qualified coach. It starts with walking and home exercises, and no gym membership is needed.
- Weekly WhatsApp check-ins where we review the week and adjust your plan.
- A progress tracker for weight, waist and energy, plus any blood markers your doctor already has you monitoring.
- Seasonal adjustments for winter, festivals, weddings and travel.
The timeline
How the 90 days work
Weeks 1–2: Baseline and reset
We record your starting numbers, set your targets and begin your first meal and movement plan. The goal is to make the new routine easy to follow, not perfect.
Weeks 3–8: Build momentum
Weekly check-ins fine-tune portions, meal timing and activity. Most people notice more energy early on, and measurable changes in weight or waist usually show by weeks 4–6.
Weeks 9–12: Lock it in
We plan for the situations that usually undo progress, such as travel, festivals and busy work weeks, so the habits keep working after the program ends.
Your food, not a foreign diet
You don't have to give up what you grew up eating. For most people, portion size, pairing and timing do more than elimination does.
- Rice and roti: keep them, measured, and start the meal with salad or dal.
- Siddu, madra and dham favourites: we plan how to enjoy them without derailing the week.
- Chha (buttermilk), curd and dal: protein and fibre-friendly staples that already sit in most kitchens.
- Ghee and oil: kept in, but measured, because they add up quickly.
Meet your coaches
A coach and engineer who build it with you
Ravinder
Ravinder is a computer engineer who builds your tracking system and meal structure, so every adjustment is based on your numbers rather than guesswork.
MR
Why we started Exermend
We started Exermend after watching people around us chase crash diets, spend money on plans that never suited their routine, and put the weight straight back on. We wanted coaching that walks with you — your travel schedule, your family cooking, your real numbers — not a one-size-fits-all template.
Meal plans reviewed by [Reviewer's name], Registered Dietitian.
Fit and safety
Is this program right for you?
A good fit if you
- are an adult who wants steady, sustainable fat loss
- have tried crash diets and regained the weight
- want a plan that fits family cooking and a busy schedule
- want someone to check in and keep you accountable
Talk to your doctor first, or we will coordinate with them, if you
- are pregnant or breastfeeding
- have diabetes, thyroid problems, high blood pressure, kidney or liver disease, or take regular medication
- are under 18
If you have a history of an eating disorder, this program is not the right support. Please speak to a doctor or mental health professional first. We work alongside your doctor and never replace medical care.
Program fee
Your program fee is shared after your free, no-obligation consultation, once we understand your goal and the plan that fits you — so you're quoted for what you actually need.
Included: assessment, personalised Indian meal plan, movement plan, weekly check-ins and progress tracking. Herbalife products, if you choose to use any, are optional and priced separately.
Your first consultation is free, with no obligation to join.
What results to expect
Most people feel more energy within 1–2 weeks. Measurable changes in weight or waist usually appear within 4–6 weeks. A steady pace of roughly 0.5–1 kg a week is the range commonly considered sustainable, but every body is different, so we set your target after your consultation and don't promise numbers.
Individual results vary.
Client stories
How participants are finding it
★★★★★
"I've lost 9 kg in four months and, for the first time in years, it has stayed off. The plan runs on my own kitchen food and the weekly check-in keeps me honest."
PD
Priya D.Weight loss client · Shimla
★★★★★
"Nothing was banned from my plate — rotis, dal, even the occasional sweet. I feel fuller through the day and my energy is back."
HS
Harpreet S.Weight loss client · Solan
★★★★★
"My early shift always ruined my eating. The meal and movement plan fit my timings, and after three months I have stuck with it without feeling deprived."
VT
Vikram T.Weight loss client · Mandi
Representative results for illustration. Individual results vary.
FAQs
Weight loss program FAQs
It depends on your starting point, routine and consistency. A steady pace of about 0.5–1 kg a week is generally considered sustainable. After your free consultation we set a realistic target with you instead of promising a number.
No. Your base plan uses everyday Indian foods from your own kitchen. Where a supplement genuinely helps, we may suggest Herbalife Nutrition products, which are always optional. You can read more on our Herbalife products page.
No. Movement starts with walking and simple home exercises, scaled to your fitness level.
Yes. Plans are built for vegetarian, egg-eating and non-vegetarian households.
Yes. It's a free 15-minute call or WhatsApp chat with no obligation.
Yes. Coaching runs over WhatsApp, phone and video, so you can join from anywhere in India or abroad. See also our Shimla coaching page.
We work alongside your doctor. See our lifestyle disease program, our PCOS weight loss guide and our diabetes diet plan guide.
It happens to everyone. We adjust the plan around what happened and keep going, with no lectures.
Start with a free 15-minute consultation
Tell us your goal on WhatsApp. We'll look at your numbers, answer your questions and tell you honestly whether this program fits you.